White Vs. Black Chia Seeds: Which Holds More Benefits?

When shopping for organic chia seeds in your local store aisles or browsing a selection the superfoods online, you’ll come across two varieties: black chia seeds and white seeds. While typically available in mixed form, with a much higher ratio of black to white seeds, you’ll also find packets that contain entirely one color. 

So, what’s the deal with this this? How do black and white chia seeds differ, and should you prefer one over the other? Let’s find out!

A Brief Look At Chia Seeds

Chia seeds come from the salvia hispanica plant that belongs to the mint family. What’s more, white and black chia seeds come from the same plant species. 

As for the difference in color, it’s simply due to genetics. The dominant gene is that of black seeds, while the recessive one is of white seeds. This genetic chemistry is the reason why you’ll find a lot more black chia seeds and rarely find white chia seeds—or at least complete packets of these. 

Common Qualities Of Black And White Seeds

Both black and white chia seeds are small, marble-like pockets of nutritional goodness! The highlight of the benefits is the fiber content, which makes up to 40% of their nutritional profile. A couple of spoonfuls of chia seeds every day, and you gain enough fiber to experience seamless digestion and a healthy gut. 

The best part is that due to the mix of water absorption ability and high fiber, both black and white chia seeds provide you with a satisfying feeling of fullness. If you’re adding chia seeds to your diet to aid weight loss, you’re in luck—as these curb hunger pangs by increasing satiety!

Moving on, both white and black chia seeds have plenty of protein, and are rich in calcium, iron, magnesium, and phosphorus. This interplay of micronutrients makes chia seeds a way for you to manage lower blood sugar levels as well as reduce blood pressure. 

Difference between Black Chia Seeds and White Seeds

Having established that black and white seeds come from the same plant, let’s check for any distinctions between the two.

• First, there’s the color to prefer…

Chia seeds receive a lot of hype—and there is no exaggeration. However, chia seeds also make it to people’s pantries because of the visual appeal as the first priority. And, the main difference between white and black chia seeds is all about aesthetics—i.e. the color. It’s all due to genetic variations. Though these two types of chia seeds belong to the same species, there are some white seeds amongst a major dark lot. Hence the reason white chia seeds are rare.

• As for nutritional dissimilarities…

There is a slight change in the nutritional profile when you compare black and white chia seeds. Black chia seeds usually have a bit higher protein content, although the difference is minimal. Also, black chia seeds contain more omega-3 fatty acid ALA (Alpha-Linoleic Acid) than white chia seeds. Again, the distinction is not too big to be a concern if you like white chia seeds.

• One’s more expensive than the other…

White chia seeds, despite having the same nutritional value as their black counterparts, are pricier. As mentioned above, white chai seeds are rare, hence the higher price tag. Since the production of white chia seeds is significantly lower, growers can demand a higher price for them. 

What Color Chia Seeds To Avoid: Black Or White?

Neither! Both black and white chia seeds contain pretty much the same nutritional profile. So, you don’t avoid either, nor should you consider paying more for white chia seeds in hopes that these are more amazing (a misconception due to the higher price tag). 

You can get white chia seeds if you want a slightly higher level of protein or if you simply love the aesthetic appeal though. Food that is pleasing to the eyes is often more pleasurable to consume—and the emotional aspect of good can help induce that ‘feel good’ sensation too!

That said, you may wonder if there is anything to watch out for when getting chia seeds. Identifying the difference between good chia seeds and unsuitable for consumption chia seeds is fairly simple. If the outer shell is back or white, you can expect great nutritional value. However, if the outer shell is brown, move on!

Why Avoid Brown Chia Seeds?

What you may not know is that the brown hue in chia seeds indicates immaturity. When chia seeds are brown, it means they do not get sufficient sunlight and water to grow fully. Another reason for the murky shade can be a sudden change in climate, like too cold temperatures.

Having a couple of brown chia seeds in your handful of overnight oats is okay. However, an excess of brown chia seeds is definitely a no-no. When you go shopping for chia seeds, opt for a see-through packet so you can inspect the seed color. If you’re buying chia seeds online, make sure to read customer reviews to ensure quality and authenticity.

Can You Use Black And White Chia Seeds The Same Way?

Absolutely! Have you been having black chia seeds in your overnight oats or using these instead of eggs in baking? Nothing has to change if you get your hands on white chia seeds.

White and black chia seeds share an identical taste. They can be utilized interchangeably in various recipes and consumed in diverse ways. Go ahead and add these to your cereals, smoothies, and puddings, or use them for baked recipes. You can also use both black and white chia seeds to create chia gel ‘egg’. Consume it with water as a means of post-workout energizer drink!

The Verdict: What Chia Seeds Will You Pick?

When you get the base of things, the primary difference between white and black chia seeds is simply the color. White chia seeds are a fun alternative to the black ones, but they do not have any extra health perks. So, go ahead and take your pick—you’ll get the same nutritional benefits either way!